Jogging in Cold Weather: What You Need to Know

Jogging lovers can’t be stopped by cold weather! Feeling the crisp air, enjoying quiet snowy landscapes make it even more fun than in summer. However, cold-weather jogging is quite a challenge, and it requires some preparation to ensure safety and efficiency. In this article you will get essential tips for adepts of running.

Understanding the Cold

When temperatures drop, your body has to work harder to maintain its normaltemperature. So there is a risk of hypothermia and frostbite. Also the air in winter is usually drier, which might bear a risk of dehydration and irritation of the respiratory system.

Dressing properly

To avoid health problems mind the clothes, in particular, layering. Your base layer should consist of moisture-wicking material to keep sweat away from your skin. The middle layer should provide insulation, and the top layer should be wind and water-resistant. Remember that your body will get warmer while you run, so your clothes should not be too warm to avoid excessive sweating. 

For the first layer use a long sleave from synthetic fibers like polyester, specially designed to wick moisture away from your skin. A fleece or wool pullover work well as a second, insulation layer. And on top of that use a lightweight wind- and waterproof jacket. 

Don’t forget your hat, gloves, and warm socks. A significant amount of body heat is lost through the head and limbs, so keeping them protected is crucial.


Wearing winter running shoes with good traction is highly recommended to prevent slips and falls on snow or ice. Also your winter trainers should be waterproof, as snow might get in.

Warm-Up and Cool-Down

Cold temperatures can make muscles even more stiff and more prone to injury. So don’t forget to warm up indoors before you run, to prepare your muscles. Also cooling-down after running is important, and it is more efficient indoors.

Adjusting Your Run: Helpful Tips

Cold air can be a shock to the lungs. Breathe through a scarf or a mask to warm the air before it enters your lungs. Avoid running if the temperature is below -20 degrees, it is too dangerous and is more a shock for the body than a healthy exercise. 

Despite it is cold, your body still might sweat. Be sure to grab a bottle of water to stay hydrated. Besides, in cold weather the body might needs more calories to burn while running, so mind your diet!

Some Safety Tips

As the weather can change suddenly in winter, it is a good idea to tell somebody where your running route goes. Also have your phone with you, charged enough for the case of emergency. To avoid slippery surfaces, stay on cleared paths as much as possible. You should also be aware of the signs of hypothermia and frostbite: shivering uncontrollably and experiencing numbness is a clear signal to head indoors.

Jogging in cold weather can be challenging, but it is also rewarding. Wear proper clothes and trainers, stay hydrated, prioritize your safety and listen to your body. If you feel uncomfortable, it is better to continue inside!

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